How to do the Dumbbell Standing One Arm Extension
TricepsDumbbellIntermediate
The dumbbell standing one-arm overhead extension isolates the long head of the triceps through a full stretch that most pressing movements simply cannot reach. Master this single-arm version and you will build both symmetry and serious upper-arm thickness that translates directly to pressing strength.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Stand tall, hold one dumbbell and raise it overhead with your elbow pointing straight up beside your ear.
- Brace your core and place your free hand on your hip or ribcage for stability.
- Lower the dumbbell slowly behind your head by bending only at the elbow until your forearm reaches parallel or slightly below.
- Drive the dumbbell back to full lockout by contracting the triceps hard, keeping your upper arm fixed throughout.
Common mistakes
- Letting the elbow flare out to the side, which shifts load off the triceps long head — actively pin your elbow close to your ear throughout every rep.
- Using momentum by leaning back or swinging the torso — slow the eccentric to two full seconds and keep your ribs down to eliminate compensation.
- Cutting the range of motion short at the bottom — allow a deliberate stretch before reversing the movement, as that loaded stretch is where the long head growth stimulus lives.
Pro tip — At the top lockout, rotate your wrist so your pinky is angled slightly inward before beginning each rep — this subtle internal rotation keeps the elbow tracking perfectly and maximizes long-head recruitment across the entire set.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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